Maafe - Healthy Gluten-Free Dairy-Free - Peanut Stew for Easy Meal Prep

Get ready to embark on a flavorful journey with one of West Africa's most beloved dishes: Maafe! This incredible West African peanut stew (also known as Tigadegue-Na or simply peanut soup) is a true comfort food soup that will warm you from the inside out. Hailing from the Mali/Senegal region, Maafe is traditionally celebrated for its rich, nutty tomato broth, tender protein, and hearty vegetables. And the best part? Our version is a naturally healthy gluten-free dairy-free recipe that's incredibly adaptable for any dietary need.
Imagine a stew built around the deep, savory notes of dairy-free peanut butter and the sweet, smoky essence of roasted bell peppers. That's exactly what you'll find here! This isn't just another home cooking meal; it's a vibrant, wholesome dish perfect for a cozy dinner or as a fantastic gluten-free dairy-free meal prep option. Whether you're looking for plant-based recipes for weight loss or simply a delicious gluten-free comfort food that delivers big flavor without the fuss, this Maafe recipe checks all the boxes. It's easy to make, tastes even better the next day, and is sure to become a staple in your kitchen.

Ingredients

• Peanut Base
• 1 cup creamy, unsweetened peanut butter (make sure it's dairy-free, just peanuts + salt)
• ¼ cup roasted peanuts, chopped (for topping, optional)
• Aromatics & Flavor Builders
• 2 tablespoons neutral oil (like avocado or vegetable)
• 1 large yellow onion, diced
• 4-5 cloves garlic, minced
• 1 inch fresh ginger, grated or minced
• 2 tablespoons tomato paste
• 1 (28-ounce) can crushed tomatoes (or canned tomato sauce)
• 2 large red bell peppers, roasted
• Protein
• 1 ½ pounds lean beef stew meat, cut into 1-inch cubes (such as chuck or round)
• Vegetables
• 2 medium sweet potatoes, peeled and cut into 1-inch cubes
• 3 medium carrots, peeled and sliced into ½-inch rounds
• 2 cups chopped greens (kale or cabbage), optional, for folding in at the end
• Broth & Seasoning
• 4-5 cups beef broth (ensure it's gluten-free if needed)
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• ½ teaspoon black pepper
• 1 teaspoon salt, plus more to taste
• 1 small Scotch bonnet, habanero, or jalapeño pepper (whole for mild, chopped for medium/hot)
• To Serve
• Cooked rice (white, brown, or jasmine), fonio, millet, or cauliflower rice
• Fresh cilantro or parsley, chopped
• Lime wedges

Directions

1. Roast the Peppers & Prep the Veggies: Preheat your broiler or gas stove. Place red bell peppers directly over a gas flame or on a baking sheet under the broiler. Char the skin until blackened on all sides. Transfer to a bowl, cover with plastic wrap, and let steam for 10-15 minutes. Once cool enough to handle, peel off the skin, remove seeds, and roughly chop the roasted peppers. Dice the onion, sweet potatoes, and carrots. Mince the garlic and ginger. If using greens, chop them.
2. Brown the Meat: Pat the beef stew meat dry with paper towels and season generously with salt and pepper. Heat 1 tablespoon of oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat. Add the beef in batches (do not overcrowd) and brown deeply on at least one side, about 3-4 minutes per side. This browning creates "fond" on the bottom of the pot, which adds incredible flavor. Remove the browned beef to a plate and set aside, leaving any browned bits in the pot.
3. Build the Peanut–Tomato Base: Reduce the heat to medium. Add the remaining 1 tablespoon of oil to the pot. Sauté the diced onion until softened, about 5-7 minutes. Add the minced garlic and ginger and cook for another minute until fragrant. Stir in the tomato paste and cook for 2-3 minutes, stirring constantly, allowing it to darken slightly.
4. Blend the Base: In a blender, combine the roasted bell peppers, crushed tomatoes, ½ cup of the peanut butter, and 1 cup of beef broth. Blend until completely smooth. Pour this mixture into the pot with the aromatics. Bring to a gentle simmer and cook for 5 minutes, allowing the flavors to meld.
5. Simmer with Vegetables & Meat: Return the browned beef to the pot. Add the sweet potatoes, carrots, the whole chile pepper (if using for mild heat), remaining beef broth, smoked paprika, cumin, black pepper, and salt. Stir everything together. Bring the stew to a gentle simmer, then reduce heat to low, cover, and cook for 60-90 minutes, or until the beef is fork-tender and the vegetables are soft. Stir occasionally, scraping the bottom of the pot to prevent sticking.
6. Final Peanut Butter Finish & Texture Check: Remove the whole chile pepper (if desired). Stir in the remaining ½ cup of peanut butter until fully emulsified and the stew is creamy and thick. The stew should be thick but spoonable; if it's too thick, add a splash of warm broth until desired consistency is reached. If it's too thin, simmer uncovered for a few minutes.
7. Taste & Serve: Taste and adjust salt, pepper, and heat as needed. If using, fold in the chopped greens (kale or cabbage) just until wilted, about 2-3 minutes. Serve the Maafe hot over cooked rice, fonio, millet, or cauliflower rice. Garnish with fresh cilantro or parsley, chopped roasted peanuts (if using), and a squeeze of fresh lime juice.